The Log Metaphor: Letting Go of Control in Your Relationship with Food and Exercise

2 Apr

Imagine you’re in a river, holding onto a log for dear life. The current is strong, and the log is keeping you afloat. But over time, you notice the log is also keeping you stuck—you can’t reach the riverbank, where peace and joy await. You know you need to let go, but it feels terrifying.

This is Dr. Anita Johnston’s log metaphor, and it beautifully illustrates how control, rules, and rigidity around eating and exercise can feel like a lifeline. At some point, these coping mechanisms might have helped you navigate uncertainty or stress. But now, they may be keeping you from a more joyful, balanced life.

Let’s explore how you can let go of the log, embrace flexibility, and approach food and exercise in a way that nourishes your body and mind.

Why We Hold Onto the Log

For many, creating rules around food and exercise feels like a way to regain control in an otherwise chaotic world. Maybe you’ve experienced:

Turning to strict routines to feel “safe” or “in control.”
Using rules as a buffer against uncertainty or anxiety.
Feeling guilt or shame when those rules are broken.

These patterns often develop as coping mechanisms—they’re not your fault. But they can become rigid over time, leaving little room for joy, spontaneity, or connection.

Letting Go Isn’t About Losing Control—It’s About Gaining Freedom

Letting go of control doesn’t mean abandoning your health or giving up entirely. It’s about shifting your focus from rules to self-care, compassion, and trust in your body. It’s about learning to swim instead of clinging to the log.

Here’s how to start:

1. Notice the Rules You’re Holding Onto

Take a moment to reflect on your current patterns with food and exercise. Are there rules you feel you “must” follow? For example:

“I can’t eat after 7 p.m.”
“I have to exercise every day, no excuses.”
“Only certain foods are allowed.”

Ask yourself:

Are these rules helping me, or are they keeping me stuck?
Do they bring me joy and nourishment, or do they feel like a burden?

2. Practice Self-Compassion

Letting go of control can feel scary, and that’s okay. Be kind to yourself as you navigate this process. Self-compassion means treating yourself with the same care and understanding you’d offer a friend.

Try this:

When you catch yourself feeling guilty or anxious about food or exercise, pause and acknowledge your feelings.
Remind yourself: “I’m doing the best I can, and that’s enough.”

3. Shift to Joyful Movement and Nourishment

Instead of exercising to burn calories or eating to meet rigid standards, ask yourself:

“What would feel good to my body today?”
“How can I bring more pleasure to my meals or movement?”

Examples:

Swap a punishing workout for a gentle yoga class or a walk in nature.
Add foods you love to your meals instead of avoiding them—think creamy avocados, rich chocolate, or fresh, juicy peaches.

4. Build Other Coping Tools

If control has been your go-to coping mechanism, it’s essential to develop alternative strategies for managing stress or uncertainty.

ACT (Acceptance and Commitment Therapy) Practices:

Identify your values (e.g., health, connection, self-care) and align your choices with them.
Accept that discomfort is part of the process and doesn’t mean you’re failing.

Self-Care Strategies:

Journaling, meditation, or deep breathing exercises.
Talking to a supportive friend or professional.

5. Trust That Letting Go Leads to Something Better

The riverbank might feel far away, but it’s worth letting go of the log to get there. By releasing rigid rules, you create space for a relationship with food and exercise that feels freeing, joyful, and sustainable.

The Bottom Line

The log may have served you well, but it’s okay to loosen your grip. Letting go isn’t about losing control—it’s about gaining freedom to live a life filled with joy, balance, and self-compassion.

If you’re ready to let go of the log and navigate your journey with more kindness and care, I’m here to help. Together, we can create a personalised approach to wellness that aligns with your values and brings you the peace and joy you deserve.

Morgan x